TRAINING PRACTICES AND ERGOGENIC AIDS USED

MALE BODYBUILDERS
DANIEL A. HACKETT, NATHAN A. JOHNSON,

AND

BY

CHIN-MOI CHOW

Discipline of Exercise and Sport Science, University of Sydney, Sydney, Australia

ABSTRACT
Hackett, DA, Johnson, NA, and Chow, C-M. Training practices and ergogenic aids used by male bodybuilders.
J Strength Cond Res 27(6): 16091617, 2013Bodybuilding involves performing a series of poses on stage where the
competitor is judged on aesthetic muscular appearance. The
purpose of this study was to describe training practices and
ergogenic aids used by competitive bodybuilders and to
determine whether training practices comply with current
recommendations for muscular hypertrophy. A web-based
survey was completed by 127 competitive male bodybuilders. The results showed that during the off-season phase of
training (OFF), the majority of respondents performed 36
sets per exercise (95.3%), 712 repetition maximum (RM)
per set (77.0%), and 61- to 120-seconds recovery between
sets and exercises (68.6%). However, training practices
changed 6 weeks before competition (PRE), where there
was an increased number of respondents who reported
undertaking 34 sets per exercise at the expense of 56 sets
per exercise (p , 0.001), an increase in the number reporting
1015RM per set from 79RM per set (p , 0.001), and an
increase in the number reporting 3060 seconds vs. 61180
seconds recovery between sets and exercises (p , 0.001).
Anabolic steroid use was high among respondents competing in amateur competitions (56 of 73 respondents), whereas
dietary supplementation was used by all respondents. The
findings of this study demonstrate that competitive bodybuilders comply with current resistance exercise recommendations for muscular hypertrophy; however, these changed
before competition during which there is a reduction resistance training volume and intensity. This alteration, in addition
to an increase in aerobic exercise volume, is purportedly used
to increase muscle definition. However, these practices may
increase the risk of muscle mass loss in natural compared

Address correspondence to Dr. Daniel A. Hackett, daniel.hackett@

sydney.edu.au.
27(6)/16091617
Journal of Strength and Conditioning Research
2013 National Strength and Conditioning Association

with amateur bodybuilders who reportedly use drugs known

to preserve muscle mass.

KEY WORDS muscular hypertrophy, resistance training,

concurrent training, strength training

INTRODUCTION

odybuilding as a sport involves performing a series

of poses on stage where judges rank each competitor on aesthetic appearance based on muscular mass, symmetry, and definition. The American
College of Sports Medicine (ACSM) recommends that
advanced trainers targeting muscular hypertrophy use multiple sets (36 sets) of moderate to heavy loads (i.e., majority
of training devoted to 612 repetition maximum (RM) and
less training devoted to 15RM), with rest periods between
sets of 60180 seconds depending on the loading used (27).
Additionally, it is recommended that 1 or more of these
program variables are altered over time (i.e., periodization)
to allow for the training stimulus to remain challenging and
effective (27). However, it is not known if current competitive bodybuilders follow training practices in agreement with
these recommendations. Self-reported practices of competitive bodybuilders suggest that these athletes separate training into off-season (OFF) and pre-competition (PRE) phases
(10,18). Within the OFF phase, bodybuilders are commonly
cited as following high-volume (repetitions 3 sets 3 load)
split training routines, which involve training muscle groups
once (5-day split) or twice (3-day split) per week (15,39), and
advanced overload techniques such as pyramids, negatives,
supersets, and forced repetition sets (8).
It is well known that bodybuilders commonly use
anabolic-androgenic steroids (AAS) to increase muscular
hypertrophy (12,24). Supraphysiological administration of
AAS can increase muscular strength and muscle mass (9);
however, there are various health risks associated with
excessive doses or long-term use (26). Bodybuilders are also
known to use dietary supplementations to enhance training
gains (12,24). In conjunction with resistance exercise, supplementing with protein, branched-chain amino acids, or
creatine before and after a training session has been shown
to increase muscle mass and strength (6,35,36). Currently,
the prevalence rate of steroid use and dietary supplementation among competitive bodybuilders is unknown.
VOLUME 27 | NUMBER 6 | JUNE 2013 |

1609

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Training Practices of Bodybuilders

The PRE phase generally commences 812 weeks before
a bodybuilding competition, where training is focused
toward reduction of body fat to very low levels while retaining muscle mass. Bodybuilders reportedly perform large volumes of aerobic exercise accompanied with caloric
restriction during this phase to help increase the rate of fat
loss (10,16,18). During this phase, bodybuilders using AAS
reportedly modify their stacks (i.e., combination of drugs)
to ensure minimal muscle mass loss (24). However, natural
bodybuilders (i.e., do not use performance-enhancing drugs)
are at risk of losing muscle mass during this phase if engaging
in large volumes of aerobic exercise. Evidence suggests that
large volumes of aerobic exercise performed concurrently
with high-intensity resistance training may attenuate muscular hypertrophy, in part, as a consequence of elevated circulating cortisol associated with endurance exercise which
promotes a catabolic environment (2,11,14). If large volumes
of aerobic exercise are performed within a condensed period,
this may be counterproductive for the natural bodybuilder.
The purpose of this study was to investigate the training
practices and ergogenic aids used by competitive male
bodybuilders. Self-reported survey responses were obtained
to assess (1) whether training practices are in agreement
with the ACSM recommendations for muscular hypertrophy, (2) whether there is a major shift in the self-reported
training practices between the OFF and PRE phases, and (3)
the use of drugs and supplements. The competitive bodybuilders responses were also compared with those reported
by 2 elite bodybuilders (natural bodybuilding world champions) to determine whether successful natural bodybuilders
used similar training practices and ergogenic aids. It was
hypothesized that within the OFF phase, the training practices of competitive bodybuilders would comply with the
current ACSM guidelines for muscular hypertrophy but that
aerobic exercise volumes would significantly increase in the
PRE phase. It was also hypothesized that steroid use would
be high among amateur bodybuilders and that a range of
dietary supplements would be used. To our knowledge, no
previous study has investigated the training practices of
competitive male bodybuilders. Such information would be
invaluable for future research in bodybuilders and may help
identify areas of subsequent study.

Subjects

The subjects of this study included 127 competitive male

bodybuilders (mean 6 SD, 28.7 6 6.3 years, 177.5 6 11.8 cm,
96.6 6 7.7 kg) with 7.5 6 1.3 years competitive experience
(competed in approximately 8 bodybuilding competitions).
Also included in this study were 2 elite male bodybuilders
(natural bodybuilding world champions) (28.0 6 2.1 years,
178.8 6 4.7 cm, 96.0 6 2.8 kg) with 11.5 6 2.8 years
competitive experience (competed in approximately 12 bodybuilding competitions). A web-based application (SurveyMonkey) was used to assess the training practices
and ergogenic aids used by the bodybuilders. The URL
(http://www.surveymonkey.com/) address of the survey
was made available to potential subjects through links or postings placed on various bodybuilding websites, and these websites were identified through the use of internet search
engines. The survey was available for a 6-month period from
March through August 2010. Each subject read and signed
(using a checkbox) an informed consent document approved
by the University of Sydney Human Research Ethics
Committee.
Research Instrument

The survey consisted of 24 questions and was sectioned into 4

areas including background information, resistance training
practices, aerobic training practices, and ergogenic aids. The
survey questions are shown in Table 1; however, these were
both open-ended and fixed response when uploaded to the
web-based application. In the survey, the PRE phase was
described as the period 6 weeks before competition. Although
812 weeks is commonly reported as the time devoted to
preparing for a bodybuilding competition, 6 weeks were chosen to capture the most extreme changes in training practices.
Subjects were informed that only 1 survey could be submitted
from a computer and IP addresses from computers were monitored to avoid duplication of surveys. All surveys were
screened so that only respondents who indicated that they
had competed in a bodybuilding competition within the previous 12 months were included to ensure accuracy of recall.
Statistical Analysis

METHODS
Experimental Approach to the Problem

Although there is a wealth of information documenting the

current training practices of competitive bodybuilders in
textbooks, magazines, and internet sites, little evidence exists
within research literature. Anecdotally, bodybuilders engage
in numerous practices that have not been validated by
research such as the use of advanced overload techniques to
increase muscular hypertrophy; however, it is unknown
whether training practices are generally in agreement with
the ACSM recommendations. This is an exploratory
descriptive study to establish the training practices and

1610

ergogenic aids currently used by competitive male bodybuilders and to assess the veracity of the anecdotal claims.

the

Number of sets per exercise, RMs used per set, recovery time
between sets, and weekly aerobic training volume for the
OFF and PRE phases were compared to determine significant differences in responses. This was analyzed with the
Wilcoxon signed rank test using the Statistical Package for
the Social Sciences (SPSS version 12.0, Chicago, IL, USA).
Statistical significance was accepted at p , 0.05. All values
are expressed as mean 6 SD.

RESULTS
Of the 127 respondents, 73 reported competing in amateur
competitions (drug testing not always implemented) and 54

TM

Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

the

TM

Journal of Strength and Conditioning Research

| www.nsca.com

TABLE 1. Survey questions.

1. Background information
1.1. What is your age?
1.2. What is your height?
1.3. What is your average off-season body mass?
1.4. How much mass do you lose in the last 6-weeks prior to a competition?
1.5. How many years have you been competing in bodybuilding?
1.6. What types of competitions do you competed in?
1.7. How many competitions have you competed in and what is your best result?
1.8. When did you last compete in a bodybuilding competition?
2. Resistance training practices
2.1. Do you perform whole-body training sessions or split-routines?
2.2. How many sessions do you perform per week and what is the average duration per session?
2.3. How many times do you train each of the following muscle groups per week? (chest, upper and lower back,
shoulders, thighs, hamstrings, buttocks, arms, calves and abdominals)
2.4. Do you use any advanced overload techniques in your training? (e.g., drop sets, super-sets, negatives, forced
repetitions, etc.)
2.5. If yes, when do you perform them and for what exercises?
2.6. What is the general training intensity you use during the off-season? i.e., the number of exercises per muscle
group, number of sets per exercise, number of repetitions to failure (RM), and recovery between sets and
exercises).
2.7. Do you modify your training during the off-season by lifting heavier loads with lower repetitions (15RM)?
2.8. What is the general training intensity you use during the 6-weeks prior to a competition? i.e., the number of
exercises per muscle group, number of sets per exercise, number of repetitions to failure (RM), and recovery
between sets and exercises)?
3. Aerobic training practices
3.1. Do you perform any aerobic training in the off-season?
3.2. If yes, what type of exercise (e.g., walking, running, cycling, etc.), number of sessions per week, duration per
session, and perceived intensity of the exercise.
3.3. Do you perform any aerobic exercise in the 6-weeks prior to a competition?
3.4. If yes, what type of exercise (e.g., walking, running, cycling, etc.), number of sessions per week, duration per
session, and perceived intensity of the exercise.
4. Ergogenic aids
4.1. Do you use performance enhancing drugs?
4.2. If yes, what drugs do you use during the off-season, and 6-weeks prior to a competition?
4.3. Do you use supplements?
4.4. If yes, what supplements do you use during the off-season, and 6-weeks prior to a competition?

respondents reported competing in natural competitions

(stringent drug testing policy used). A top 5 placing at statelevel championships was reported by 36 respondents (22
and 14 respondents in amateur and natural competitions,
respectively) with the remaining respondents reporting
similar best results at regional competitions (51 and 40
respondents in amateur and natural competitions, respectively). With the exception of the 2 elite bodybuilders, no
respondents had placed in a major bodybuilding championship at the international level.
Resistance Training

Split routines were used by all competitive bodybuilders as

opposed to training all the major muscle groups within each
session (whole-body training sessions), with a frequency of 56
training sessions per week. Muscle groups trained in these
sessions included the chest, upper and lower back, shoulders,
thighs, hamstrings, buttocks, arms, calves, and abdominals.

These muscle groups were trained either once (5-day split)

(68.8% of respondents) or twice (3-day split) (31.2% of
respondents) per week. Training session durations ranged
between 40 and 90 minutes. The elite bodybuilders reported
performing a 5-day split routine, averaging 6070 minutes per
session, and training no more than 2 muscle groups per session.
Off-Season Phase

Seventy-four percent of respondents reported performing

45 exercises per muscle group during the OFF phase, and
95.3% reported undertaking 36 sets per exercise. Seventyseven percent reported performing 712 RM per set and
68.6% reported using 61- to 120-seconds recovery between
sets and exercises during this phase (Table 2). Eighty-five
percent of respondents reported occasionally modifying
their training in the OFF phase with the lifting of heavier
loads with low repetitions. Aerobic exercise was performed
by 64.0% of respondents during the OFF phase. Of these
VOLUME 27 | NUMBER 6 | JUNE 2013 |

1611

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Training Practices of Bodybuilders

TABLE 2. Responses (%) of competitive bodybuilders describing training

practices within the off-season (OFF) phase.

Resistance training
Number of exercises per muscle group
Number of sets per exercise
Repetition maximums (RM) per set

Categories

Responses (%)

23
45
67
12
34
56
46
79
1012
3060
61120
121180

1.6
74.0
24.4
4.7
52.8
42.5
23
49.1
27.9
1.5
68.6
29.9

(i.e., performance of eccentric

contractions with a spotter
assisting in the concentric
phase) (41.7%). The elite bodybuilders reportedly performed
pyramids, forced repetitions,
and negatives toward the end
of a workout during most sessions, using similar exercises to
those reported by the competitive bodybuilders.
Pre-competition Phase

Seventy-six
percent
of
respondents reported performing 45 exercises per
muscle group during the PRE
Aerobic exercise
phase, which was similar to
Weekly volume (min)
3059
51.7
6089
10.6
the OFF phase (74.0%). There
90120
1.7
was a significant difference in
the reported number of sets
per exercise between the
OFF and PRE phases (p ,
0.001, Figure 1). There was
a reduction in the number of respondents who reported
respondents, 44.3% performed 12 sessions per week at low
undertaking 56 sets per exercise in the OFF phase and
to moderate perceived intensities. Running (68.8%), crossan increase in the number reporting 34 sets in PRE phase.
trainer (elliptical trainer) (61.2%), walking (53.7%), and
There was also a significant difference between the OFF
cycling (39.9%) were the most popular types of aerobic
and PRE phases in the reported number of repetitions
exercises used. The majority of respondents (51.7%) accrued
(hence load) (p , 0.001, Figure 2) and recovery time
between 30 and 60 minutes of aerobic exercise per week
between sets and exercises (p , 0.001, Figure 3). For the
during this phase (Table 2).
reported number of repetitions, there was a reduction in
The elite bodybuilders reported performing 45 exercises
the number of respondents who reported undertaking
per muscle group, with 45 sets per exercise of 612RM
79RM and an increase in the number reporting 1015RM
during the OFF phase. Some sessions in the OFF phase
in the PRE phase. For recovery time between sets and
involved lifting of heavier loads with lower repetitions
(15RM). Recovery between sets and exercises ranged from
61 to 180 seconds, depending on the exercise and intensity
used. No aerobic exercise was reportedly performed by the
elite bodybuilders during the OFF phase.
The majority of respondents (83.2%) reported using
advanced overload techniques for most but not all sessions
and with only certain exercises. The most popular exercises
used for advanced overload techniques were the biceps curl
(84.2%), triceps push down (73.3%), chest fly (65.3%), lateral
raise (62.8%), calf raise (61.8%), lat pull down (56.7%), leg
extension (43.1%), and leg press (42.3%). The advanced
overload techniques most commonly used among competitive bodybuilders were pyramids (i.e., progression from
lighter loads with greater repetitions to heavier loads with
fewer repetitions in subsequent sets) (64.6%), supersets (i.e., 2
exercises performed in succession without rest) (60.6%),
forced repetitions (i.e., after reaching concentric failure, a spotFigure 1. Number of sets per exercise during the off-season (OFF) and
ter assists the lifter in performing additional repetitions)
pre-competition (PRE) (6 weeks before) phases. OFF vs PRE phase is
significantly different (p , 0.001).
(50.4%), partial repetitions (i.e., repetitions performed over
a portion of the full range of movement) (45.7%), and negatives
Recovery between sets and exercises (s)

1612

the

TM

Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

the

TM

Journal of Strength and Conditioning Research

| www.nsca.com

Figure 2. Repetition maximums (RM) used during the off-season (OFF)

and pre-competition (PRE) (6 weeks before) phases. OFF vs PRE phase
is significantly different (p , 0.001).

exercises, there was a reduction in the number of respondents who reported using 61180 seconds and an increase in
the number reporting 3060 seconds in the PRE phase.
Aerobic exercise was performed by 85.0% of respondents
during the PRE phase, with 59.2% performing $5 sessions
per week (31.7% of respondents competing in natural competitions) and 37.9% performing 24 sessions per week
(21.4% of respondents competing in natural competitions).
There was a significant difference in the reported aerobic
exercise volume between the OFF and PRE phases
(p , 0.001, Figure 4). There was an increase in the number
of respondents who reported undertaking 120 to 150+ minutes
per week in the PRE phase. The intensity reported for aerobic
exercise was most commonly perceived as low to moderate.
Types of aerobic exercises used were jogging/running (74.6%),
cross-trainer (elliptical trainer) (64.5%), walking (53.2%), and
cycling (38.2%).
During the first half of the PRE phase, the elite bodybuilders
used the same resistance training practices as in the OFF
phase; however, during the last 2 weeks of the PRE phase, less

Figure 3. Recovery time between sets and exercises during the offseason (OFF) and pre-competition (PRE) (6 weeks before) phases. OFF
vs PRE phase is significantly different (p , 0.001).

Figure 4. Weekly aerobic exercise volume during the off-season (OFF)

and pre-competition (PRE) (6 weeks before) phases. OFF vs PRE phase
is significantly different (p , 0.001).

sets and slightly more repetitions (lighter loads) per exercise

were reported. Aerobic exercise totaling 120 to 150+ minutes
per week at a perceived intensity of low-moderate was performed throughout the PRE phase by the elite bodybuilders,
with similar types of exercise to the competitive bodybuilders.
The competitive bodybuilders reported losing 8.3 6 3.3 kg
(9.1 6 2.8% of body mass) within the PRE phase in preparation for competition (9.2 6 2.2% of body mass reportedly lost
by respondents competing in natural competitions), which was
similar to the 8.0 6 0.0 kg (9.3 6 1.2% of body mass) reportedly lost by the elite bodybuilders.
Anabolic-androgenic steroids (AAS) were used by 76.7%
of respondents who compete in amateur bodybuilding
competitions (56 of 73 respondents), with no use reported
among the respondents that compete in natural bodybuilding and among the elite bodybuilders. During the OFF
phase, a mean of 3.6 6 1.3 AAS agents were reportedly used,
with the most common being nandrolone (48.1%), sustanon
250 (46.4%), boldenone (42.8%), and testosterone (36.5%).
During the PRE phase, a mean of 3.3 6 1.6 agents (a combination of AAS and nonsteroidal ergogenic agents) were
reportedly used. The AAS agents most commonly used in
the PRE phase were stanozolol (52.2%), boldenone (31.2%),
and oxandrolone (18.2%). Nonsteroidal agents commonly
used in the PRE phase were clenbuterol (54.9%), Liothyronine (45.7%), and Clomifene (33.5%).
Dietary supplements were used by all respondents of the
survey. A mean of 3.4 6 0.9 supplements were reportedly used
during the OFF phase, with protein shakes (86.4%), creatine
(68.3%), branch chain amino acids (66.9%), glutamine (42.3%),
vitamins (39.8%), and fish oil (37.2%) the most popular. During
the PRE phase, a mean of 3.7 6 1.2 supplements were reportedly used with protein shakes (73.6%), branch chain amino
acids (68.5%), glutamine (51.3%), vitamins (44.4%), fish oil
(42.7%), and ephedrine-containing/caffeine-containing products (24.3%) the most popular. The elite bodybuilders reported
VOLUME 27 | NUMBER 6 | JUNE 2013 |

1613

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Training Practices of Bodybuilders

using protein, creatine, glutamine, branch chain amino acids,
and vitamins during the OFF phase with the exclusion of
creatine during the PRE phase.

DISCUSSION
The aim of this study was to investigate the training practices
of competitive male bodybuilders. We used a survey to
examine whether training practices were in agreement with
the ACSM recommendations for muscular hypertrophy and
whether there was a major shift in the self-reported training
practices between the OFF and PRE phases. Of the 127 male
bodybuilders (73 amateur and 54 natural bodybuilders) who
completed the survey and 2 elite bodybuilders (natural
bodybuilding world champions), the group results showed
that self-reported training practices were in general agreement
with the ACSM recommendations for muscular hypertrophy
during the OFF phase, confirming our original hypothesis.
However, training practices significantly changed during the
PRE phase, where there was an increase in the number of
respondents who reported: undertaking 34 sets per exercise
at the expense of 56 sets per exercise, an increase in the
number reporting 1015RM per set from 7 to 9RM per set,
and an increase in the number reporting 3060 seconds vs.
.61 seconds recovery between sets and exercises. Before
competition, there was a tendency for respondents to reduce
training volume and intensity away from that which would
maximize hypertrophy. Furthermore, aerobic exercise volume
increased in the PRE vs. OFF phase with the majority of
respondents undertaking 120150+ minutes per week at this
time, confirming our original hypothesis. During the OFF
phase, the majority of respondents reported undertaking
3059 minutes of aerobic exercise. Training practices reported
during the OFF and PRE phases were generally similar
between competitive bodybuilders and our subgroup of elite
bodybuilders. Steroid use was high among the amateur bodybuilders, whereas dietary supplementation was used by all
respondents (protein, creatine, and branch chain amino acids
the most popular) in agreement with our original hypotheses.
Increases in muscle mass following a resistance training
program are apparently accounted for by myofibrillar hypertrophy (i.e., increase of sarcomeres and myofibrils added in
parallel) (22,31). Additionally, some researchers have suggested that increases in muscle mass may partly be the result
of an increase in fiber number (1), although evidence in
human subjects is lacking (17,19). Muscular hypertrophy is
dependent on numerous hormones (e.g., testosterone,
growth hormone, insulin-like growth factor, and cortisol)
and cytokines (e.g., hepatocyte growth factor, interleukin
(IL)-5, IL-6, fibroblast growth factor, and leukemia inhibitory
factor) responses (30). The greatest acute elevations of anabolic hormones such as testosterone, growth hormone, and
insulin-like growth factor tend to be produced following
resistance exercise protocols high in volume and moderate
to high in intensity (13,21), which is similar to the training
practices reported from our survey.

1614

the

The majority of respondents in our survey used training

practices consisting of high volume (45 exercises per muscle group) and multiple sets (36 sets). The exercise volume
needed for optimal gains in muscular hypertrophy is suggested to increase with training status, so that competitive
bodybuilders may have to perform $10 sets per muscle
group compared with novices (45 sets per muscle group)
(25). From our data, the respondents performed 1230 sets
per muscle group which gives an indication of their high
training status. Moderate to heavy loads (612RM) with
periodic lifting of heavy loads (15RM) were used by the
majority of respondents, which is in agreement with ACSM
recommendations (27). Whether low RM (15RM) or moderate RM (612RM) is more effective for increasing muscle
mass has been a matter of debate, although the consensus is
that 612RM seems to optimize the muscular hypertrophic
response (27). However, limiting resistance exercise prescription to load magnitude (i.e., RM), number of repetitions
and sets, recovery between sets, and frequency of sessions
per week may be insufficient to determine the resistance
exercise stimulus. It has been suggested that the inclusion
of other information such as time under tension, range of
motion, and rest between repetitions should be identified
when prescribing resistance exercise (32).
The majority of respondents self-reported using moderate
(61120 seconds) recovery between sets and exercises that
complies with current recommendations for muscular
hypertrophy (27). Recovery of this duration has been shown
to induce greater hypoxia, which may lead to increased
muscle growth (32). Additionally, moderate recovery
between sets of resistance exercise is also associated with
greater metabolic build-up resulting in large acute spikes in
anabolic hormone concentration (4,13). However, Buresh
et al. (5) found that short recoveries (60 seconds) between
sets of resistance exercises elicited a greater anabolic growth
hormone response compared with longer recoveries (150
seconds) within the first 5 weeks, but this difference disappeared following 10 weeks of training. This suggests that
there may be a post-adaptive response by the muscles to
the shorter recoveries, and therefore, variation of training
may be required to elicit elevations in anabolic hormones
over a longer period. This may be achieved through varying
the types and/or order of resistance exercises during a training session (28).
There is currently little published information on the types
of split routines used by bodybuilders. Evidence from our
sample population showed that split routines involving
training muscle groups either once (5-day split) or twice
(3-day split) per week were commonly used. It is currently
unknown which split routine is more effective for maximizing muscular hypertrophy, although it is interesting to note
that the 2 elite bodybuilders reported using 5-day splits.
Despite studies showing that training a muscle group once
per week is effective for muscular hypertrophy (20,21), Vikne
et al. (34) and Wirth et al. (37) found that muscle groups

TM

Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

the

TM

Journal of Strength and Conditioning Research

trained 2 and 3 times per week yielded twice the increase in
muscle cross-sectional area compared with once per week in
strength-trained subjects and power athletes. These findings
were supported by the data of McLester et al. (20) who
showed superior muscular hypertrophy within strengthtrained subjects from training muscle groups 3 times per
week vs. once, despite equal weekly training volume. This
suggests that stimulating a muscle group once per week may
not be enough to maximize muscular hypertrophy; however,
further research on training frequency in trained subjects
is warranted.
Pyramids and supersets were the most commonly used
advanced overload techniques, although it is not possible, with
the current data, to know how often they were used within
training sessions. Advanced overload techniques are thought
to enhance the hypertrophic response to resistance exercise
via targeting the 3 basic factors (i.e., mechanical tension,
muscle damage, and metabolic stress) implicated in promoting
exercise-induced muscle hypertrophy (29). Depending on the
type of overload technique, these factors may work in tandem
to produce a synergistic effect on the muscle.
In contrast to the OFF phase, an increased number of
respondents in our sample population reported performing
1015RM per set per exercise and 3060 seconds recovery
between sets and exercises. Higher repetitions and short
recovery between sets and exercises are thought to improve
muscle definition and increase the rate of metabolism to aid
fat loss (3). In addition, higher repetitions are also used to
deplete muscle glycogen stores, which when combined with
manipulation of dietary carbohydrate intake for subsequent
glycogen supercompensation may increase the fullness of
a muscle (7,23). The major goal of the PRE phase is to reduce
body fat while retaining muscle mass. This is more challenging for natural bodybuilders compared with amateur bodybuilders who reported using drugs known to preserve muscle
mass (e.g., stanozolol, boldenone, oxandrolone) (24). Natural
bodybuilders risk losing significant muscle mass if training is
performed using lighter loads (.12RM) with short recovery
between sets and exercises (3060 seconds) for the duration
of the PRE phase (15,27). This risk may be reduced in the
elite natural bodybuilders who reportedly use lighter loads
only during the last 2 weeks before a competition.
A notable training feature during the PRE phase among
the respondents and the elite bodybuilders in our study was
the increased volume of aerobic exercise. Aerobic exercise
together with dietary restriction is commonly used by
bodybuilders during the weeks leading up to a competition
to improve muscular definition, with the amateur bodybuilders also using a combination of drugs to increase the
rate of body fat loss (e.g., Clenbuterol and Liothyronine).
Respondents reportedly lost approximately 9% (similar for
natural and amateur bodybuilders) of body mass during the
PRE phase, which was similar to the 916% of body mass
loss reported in bodybuilders preparing for competition in
other studies (33,38). Despite a similar loss of body mass for

| www.nsca.com

the natural and amateur bodybuilders during the PRE phase,

it is speculated that greater muscle mass loss may occur in
the natural bodybuilders performing high volumes of aerobic
exercise. Studies have shown that concurrent resistance and
high-volume aerobic exercise attenuate muscular hypertrophy and suppress muscular strength development (2,11,14).
However, significant muscle mass and strength losses in
amateur bodybuilders with concurrent training are unlikely
because of the muscle-preserving drugs reportedly used in
this phase.
Dietary supplementation and drug use among bodybuilders is well known and was confirmed by the results of our
survey. Because of the extensive research showing performance and body composition improvements from training
when supplementing with protein, branch chain amino
acids, and creatine (6,35,36), it was unsurprising that these
were the most reportedly used. Dietary supplements pose
less of a threat to the health of a bodybuilder compared with
AAS (26). Some associated health risks of AAS abuse
include irreversible organ damage, hypertension and atherosclerosis, blood clotting, jaundice, hepatic neoplasms and
carcinomas, tendon damage, and psychiatric and behavioral
disorders. Anabolic-androgenic steroids use will likely result
in greater increases in muscle strength and mass compared
with dietary supplements (9), and it is unrealistic to expect
amateur and professional athletes to cease AAS usage (especially if the drug testing policy is not stringent). Therefore,
a greater emphasis should be placed on AAS education and
encouraging the users to have regular medical check-ups to
reduce these risks.
In conclusion, the results of this study provide evidence
documenting the training practices and ergogenic aids
currently used by competitive male bodybuilders. The data
show that competitive male bodybuilders use numerous
training practices and ergogenic aids when preparing for
a competition. Competitive bodybuilders comply with
current ACSM recommendations for muscular hypertrophy
in the off-season; however, training practices changed before
competition during which resistance exercise volume and
intensity are reduced and aerobic exercise volume increases.

PRACTICAL APPLICATIONS
The results of this study show the rigorous training practices
used by bodybuilders preparing for competition. Despite the
reported resistance training practices generally in agreement
with the ACSM recommendations for increasing muscular
hypertrophy, there is a lack of research evidence to support
the use of advanced overload techniques. These techniques
may be effective for enhancing muscular hypertrophy;
however, confirmation is needed to create specific guidelines
for their use. Another common resistance training practice
unfounded is the use of higher repetitions with short recovery
between sets for increasing muscular definition. Considering
that muscle definition is a combination of muscle size and
subcutaneous adipose tissue in that area, using lower loads to
VOLUME 27 | NUMBER 6 | JUNE 2013 |

1615

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Training Practices of Bodybuilders

enable a greater amount of repetitions may result in muscle
mass loss, which would inevitably reduce muscular definition.
However, this may not be applicable in the case of professional and amateur bodybuilders who reportedly use drugs
in the pre-competition phase to reduce body fat and preserve
muscle mass. Future research is needed to identify the most
effective training strategies for natural bodybuilders during
this phase. In the meantime, natural bodybuilders should
follow similar resistance training practices to the elite natural
bodybuilders (i.e., higher repetitions and shorter recovery
between sets and exercises only during the final 2 weeks of the
pre-competition phase). Additionally, natural bodybuilders
should mainly rely on dietary manipulation strategies (e.g.,
reduced caloric intake) to lose body fat as opposed to high
volumes of aerobic exercise because of the risk of losing
muscle. However, if aerobic exercise is required to help
accelerate the rate of fat loss, the increase in volume should
be gradual with regular periodic anthropometry assessments
used to monitor changes in body composition.

ACKNOWLEDGMENTS
The authors are grateful for help with statistics from Dr. Rob
Heard. No funding was received for the study and there was
no conflict of interest from the results of this study among
the authors.

REFERENCES
1. Antonio, J and Gonyea, WJ. Role of muscle fiber hypertrophy and
hyperplasia in intermittently stretched avian muscle. J Appl Physiol
74: 18931898, 1993.
2. Bell, G, Syrotuik, D, Martin, T, Burnham, R, and Quinney, H. Effect
of concurrent strength and endurance training on skeletal muscle
properties and hormone concentrations in humans. Eur J Appl
Physiol 81: 418427, 2000.
3. Bompa, TO, Di Pasquale, MG, and Cornacchia, L. Serious Strength
Training. Champaign, IL: Human kinetics, 2003.
4. Boroujerdi, SS and Rahimi, R. Acute GH and IGF-1 responses to
short vs long rest period between sets during forced repetitions
resistance training system. S Afr J Res Sport Phys 30: 3138, 2008.
5. Buresh, R, Berg, K, and French, J. The effect of resistive exercise rest
interval on hormonal response, strength, and hypertrophy with
training. J Strength Cond Res 23: 6271, 2009.
6. Burke, DG, Chilibeck, PD, Davidson, KS, Candow, DG, Farthing, J,
and Smith-Palmer, T. The effect of whey protein supplementation
with and without creatine monohydrate combined with resistance
training on lean tissue mass and muscle strength. Int J Sport Nutr
Exerc Metab 11: 349364, 2001.
7. Dunford, M and Doyle, JA. Nutrition for Sport and Exercise. Belmont,
CA: Wadsworth, 2012.

12. Kleiner, SM, Bazzarre, TL, and Litchford, MD. Metabolic profiles,
diet, and health practices of championship male and female
bodybuilders. J Am Diet Assoc 90: 962967, 1990.
13. Kraemer, WJ, Aguilera, BA, Terada, M, Newton, RU, Lynch, JM,
Rosendaal, G, McBride, JM, Gordon, SE, and Hakkinen, K.
Responses of IGF-I to endogenous increases in growth hormone
after heavy-resistance exercise. J Appl Physiol 79: 13101315, 1995.
14. Kraemer, WJ, Patton, JF, Gordon, SE, Harman, EA, Deschenes, MR,
Reynolds, K, Newton, RU, Triplett, NT, and Dziados, JE. Compatibility
of high-intensity strength and endurance training on hormonal and
skeletal muscle adaptations. J Appl Physiol 78: 976989, 1995.
15. Kraemer, WJ and Ratamess, NA. Fundamentals of resistance
training: progression and exercise prescription. Med Sci Sports Exerc
36: 674688, 2004.
16. Lambert, CP and Flynn, MG. Fatigue during high-intensity
intermittent exercise. Application to bodybuilding. Sports Med 32:
511522, 2002.
17. MacDougall, JD, Sale, DG, Elder, GC, and Sutton, JR. Muscle
ultrastructural characteristics of elite power-lifters and bodybuilders.
Eur J Appl Physiol Occup Physiol 48: 117126, 1982.
18. Manore, M, Thompson, J, and Russo, M. Diet and exercise strategies
of a world-class bodybuilder. Int J Sport Nutr 3: 7686, 1993.
19. McCall, GE, Brynes, WC, Dickinson, A, Pattany, PM, and Fleck, SJ.
Muscle fiber hypertrophy, hyperplasia, and capillary density in college
men after resistance training. J Appl Physiol 81: 20042012, 1996.
20. McLester, J, Bishop, P, and Guilliams, ME. Comparison of 1 day
and 3 days per week of equal-volume resistance training in
experienced subjects. J Strength Cond Res 14: 273281, 2000.
21. Ostrowski, K, Wilson, GJ, Weatherby, R, Murphy, PW, and
Lyttle, AD. The effect of weight-training volume on hormonal output
and muscular size and function. J Strength Cond Res 11: 148154, 1997.
22. Paul, AC and Rosenthal, N. Different modes of hypertrophy in
skeletal muscle fibers. J Cell Biol 156: 751760, 2002.
23. Perez-Guisado, J. Athletic performance: Muscle glycogen and
protein intake. Apunts Medicina de lEsport 43: 142151, 2008.
24. Perry, PJ, Lund, DC, Deninger, MJ, Kutscher, EC, and
Schneider, J. Anabolic steroid use in weightlifters and bodybuildersAn
internet survey of drug utilization. Clin J Sport Med 15: 326330, 2005.
25. Peterson, M, Rhea, MR, and Alvar, BA. Applications of the doseresponse for muscular strength development: A review of meta-analytic
efficacy and reliability for designing training prescription. J Strength
Cond Res 19: 950958, 2005.
26. Pope, HG, Kanayama, G, and Hudson, JI. Risk factors for illicit
anabolic-androgenic steroid use in male weightlifters: A crosssectional cohort study. Biol Psychiatry 71: 254261, 2012.
27. Ratamess, N, Alvar, B, Evetoch, TK, Housh, TJ, Kibler, WB,
Kraemer, WJ, and Triplett, T. Progression models in resistance
training for healthy adults. Med Sci Sports Exerc 41: 687708, 2009.
28. Rnnestad, BR, Nygaard, H, and Raastad, T. Physiological elevation
of endogenous hormones results in superior strength training
adaptation. Eur J Appl Physiol 111: 22492259, 2011.
29. Schoenfeld, B. The use of specialized training techniques to
maximize muscle hypertrophy. Strength Cond 33: 6065, 2011.

8. Fleck, SJ and Kraemer, WJ. Designing Resistance Training Programs.

Champaign, IL: Human Kinetics, 1997.

30. Schoenfeld, BJ. The mechanisms of muscular hypertrophy and their

application to resistance training. J Strength Cond Res 24: 28572872,
2010.

9. Hartgens, F and Kuipers, H. Effects of androgenic-anabolic steroids

in athletes. Sports Med 34: 513554, 2004.

31. Tesch, PA and Larsson, L. Muscle hypertrophy in bodybuilders. Eur

J Appl Physiol Occup Physiol 49: 301306, 1982.

10. Hickson, JJ, Johnson, TE, Lee, W, and Sidor, RJ. Nutrition and the
pre-contest preparations of a male bodybuilder. J Am Diet Assoc 90:
264267, 1990.

32. Toigo, M and Boutellier, U. New fundamental resistance exercise

determinants of molecular and cellular muscle adaptations. Eur
J Appl Physiol 97: 643663, 2006.

11. Hickson, RC. Interference of strength development by

simultaneously training strength and endurance. Eur J Appl Physiol
Occup Physiol 45: 255263, 1980.

33. Too, D, Wakayama, EJ, Locati, L, and Landwer, GE. Effect of a precompetition bodybuilding diet and training regimen on body
composition and blood chemistry. J Sports Med Phys Fitness 38: 245, 1998.

1616

the

TM

Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

the

TM

Journal of Strength and Conditioning Research

34. Vikne, H, Refsnes, PE, and Medbo, JI. Effect of training frequency of
maximum eccentric strength training on muscle force and crosssectional area in strength training. In: Book of Abstracts [abstract no
RR-PL-0517]. Barcelona: 14th International WCPT Congress, June
712, 2003.

| www.nsca.com

muscle anabolism, mass, and strength. Amino Acids 32: 467477,

2007.
37. Wirth, K, Atzor, KR, and Schmidtbleicher, D. Changes in muscle
mass detected by MRI, after an eight week hypertrophy training
program. In: Proceedings of 7th Annual Congress of the European College
of Sports Sciences. M. Koskolou, ed. Jul 2427. 103, 2002.

35. Volek, JS, Ratamess, NA, Rubin, MR, Gomez, AL, French, DN,
McGuigan, MM, Scheett, TP, Sharman, MJ, Hakkinen, K, and
Kraemer, WJ. The effects of creatine supplementation on muscular
performance and body composition responses to short-term
resistance training overreaching. Eur J Appl Physiol 91: 628637,
2004.

38. Withers, RT, Noell, CJ, Whittingham, NO, Chatterton, BE,

Schultz, CG, and Keeves, JP. Body composition changes in elite
male bodybuilders during preparation for competition. Aust J Sci
Med Sport 29: 1116, 1997.

36. Willoughby, DS, Stout, JR, and Wilborn, CD. Effects of resistance
training and protein plus amino acid supplementation on

39. Zatsiorsky, VM. Science and Practice of Strength Training. Champaign,

IL: Human Kinetics, 1995.

VOLUME 27 | NUMBER 6 | JUNE 2013 |

1617

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.